Online Relaxation Exercises

Online Relaxation Exercises



On this page you will find a variety of relaxation exercises asQuickTime files that you can play on your computer. These relaxationexercises were developed by Prentiss Price-Evans, Ph.D. Please [email=%20webmaster@allaboutdepression.com]contact me[/email] with questions.
About Relaxation



The ability to relax is important in effectively managing stress andanxiety. When we feel stressed, our bodies react with what is calledthe "fight or flight" response. Our muscles become tense, our heart andrespiration rates increase, and other physiological systems becometaxed. Without the ability to relax, chronic stress or anxiety can leadto burnout, anger, irritability, depression, medical problems, and more.

Allowing yourself to deeply relax is the exact opposite of the"fight or flight" response. Herbert Benson (1975) described what hereferred to as the "relaxation response." This is the body's ability toexperience a decrease in heart rate, respiration rate, blood pressure,muscle tension, and oxygen consumption.

How Relaxation Exercises Can Help




There are many benefits to being able to induce the "relaxationresponse" in your own body. Some benefits include a reduction ofgeneralized anxiety, prevention of cumulative stress, increased energy,improved concentration, reduction of some physical problems, andincreased self-confidence (Bourne, 2000).

Relaxation exercises can be a powerful weapon against stress. The following are some important facts about stress:

• 43% of adults experienced adverse health effects from stress
  
• 75-90% of visits to a physician's office are for stress-related conditions and complaints
  
• Stress has been linked to the 6 leading causes of death: heartdisease, cancer, lung ailments, accidents, cirrhosis of the liver, andsuicide
  
• The Occupational Safety and Health Administration (OSHA) has declared stress a hazard of the workplace
  
• In the workplace, stress may be related to lost hours due toabsenteeism, reduced productivity, and worker's compensation benefits.This costs the American industry more than $300 billion annually.
  

<blockquote>Source: Miller, Smith & Rothstein (1994)

</blockquote>It's a Skill!



Utilizing a relaxation exercise to help reduce stress or anxiety is like learning to ride a bicycle for the first time. It is a skill that takes time and practice to do it effectively!We cannot expect to develop a relaxation skill after trying it one ortwo times, just as we cannot ride a bike well when we first try.Relaxation exercises can seem deceptively simple at first, but usingthem well when stress is high requires practice.

Getting the Most Out of the Online Relaxation Exercises




For each of the relaxation exercises below, it is recommended thatyou find a nice, quiet place where you know you will not be disturbedfor the duration of the exercise. Finda comfortable chair that will allow you to sit up straight using goodposture (see photo). How you sit in your chair is important for maximumbenefit. Push the small of your back to the rear of the chair and situpright. This will allow you to take long smooth breaths, and yourlungs to fully expand with oxygen. Do not cross your arms or legs, butsit with your legs at a ninety degree angle. Rest your arms comfortablyin your lap without using armrests. If you use armrests, this mightlead to muscle tension in your shoulders, neck and back.

Many people prefer to close their eyes during these relaxationexercises. If you do not wish to close your eyes, you might find afixed point in the room and let your gaze fall upon it. Discontinue theexercise if you experience physical or emotional discomfort. You might try each of the relaxation exercises offered on this page.Many people find that they prefer one or two more than the others. Whenyou find which one/s you like, it is recommended that you practice themevery day so you can build the skill and make the exercise more effective for you. We suggest that you start with the "Diaphragmatic Breathing" as this is an important introduction for the other exercises.

Playing the Audio Clips on Your Computer

The relaxation exercises below may be played using QuickTime. If youdo not have QuickTime, please download the latest version by clickingon the icon below.

Diaphragmatic Breathing



It is recommended that you begin with this relaxation exercise.In this introduction, you'll learn how to make relaxation exerciseswork effectively for you. Skills for proper breathing tecnhiques aredemonstrated. Presented by Dr. Allan Vives (length: 9:13). Go to the Diaphragmatic Breathing audio file.
Deep Breathing: I



Enjoy being guided step-by-step through deep breathing exercisesthat will give your lungs a pleasant, soothing workout. Learn to paceyour breathing for maximum effect. Presented by Dr. Jodi Caldwell(length: 6:43). Go to the Deep Breathing I audio file.

Deep Breathing: II



In this meditative exercise you will learn to focus on yourbreathing and allow intrustive thoughts to melt away. This skill isgood for taking a break during a busy day. Presented by Dr. PrentissPrice (length: 7:28). Go to the Deep Breathing II audio file.
Progressive Muscle Relaxation



Learn to recognize when and where you hold tension in your body andhow to effectively release it, allowing yourself to fully relax.Presented by Dr. Tobin Lovell (length: 8:39). Go to the Progressive Muscle Relaxation audio file.

Guided Imagery: The Beach



Take a mini-vacation as you are guided through the sights, sounds,smells, and sensations of a pleasant walk along the beach. The "best"version of this audio file has sounds of the ocean in the background.Presented by Dr. Prentiss Price (length: 6:06). Go to the Guided Imagery: The Beach audio file.
Guided Imagery: The Forest



Let yourself be guided on a peaceful walk through a beautiful, lushforest near a trickling stream. The "best" version of this audio filehas sounds of the forest in the background. Presented by Dr. ChuckZanone (length: 7:07). Go to the Guided Imagery: The Forest audio file.


Relaxing Phrases



Sometimes it is helpful to repeat certain phrases to yourself inorder to deepen your state of relaxation. A series of phrases arepresented by Dr. Wendy Wolfe (length: 6:14). Go to the Relaxing Phrases audio file.

Mindfulness Meditations



Introduction: Much of the emotional distress people experience isthe result of thinking about upsetting things that have alreadyhappened or anticipating negative events that have yet to occur.Distressing emotions such as anger, anxiety, guilt, and sadness aremuch easier to bear if you only focus on the present - on each momentone at a time. These are exercises to increase your mindfulness of thepresent moment so that you can clear away thoughts about past andfuture events. These meditations are presented by Dr. Wendy Wolfe.


I. Just This Breath. (6:39)
II. Increasing Awareness. (7:52)
III. Sending Thoughts Away on Clouds. (6:51)
IV. Sending Thoughts Away on Leaves. (7:09)
V. Sorting Into Boxes. (7:17)

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